Please Follow us at www.crossfittracy.com

We are no longer using this website.  If you have any questions, please give us a call at 209-640-8525 or check out our new website at www.crossfittracy.com.

Thank You,

Crossfit Tracy

Crossfit Tracy formerly known as West Valley Crossfit

We have decided to change the name to Crossfit Tracy.  We want to officially make this Tracy's premiere Crossfit gym.  Soon to follow will be our new website and logo.

If your following at home, most of our content is being posted at our Facebook site until the website change is
officially switched over.  There is a link to the left of this blog that will take you there.  There, we have our workouts, pics, videos, and our current schedule!!

If you have any questions, please give me a call at 209-640-8525 and id be more than happy to answer them.

Class time changes!!

We have added a Friday night class at 5pm for those interested.  We have also set the mid-morning class at 9:30 am Monday- Friday.  The Saturday class will now be at 8:30am.  It sounds like these times will be a bit more convenient for most of you and i apologize for any inconveniences for others.

Mondays WOD

10,9,8,7,6,....,2,1 of:
Back Squat 135#/95#
1 Rope Climb

Good Times at the Shamrock Race in Dublin!!

We had a great time running the 5k yesterday!  I think this was the biggest group we've had make it out to 

a race!  West Valley Crossfit was well represented with some great finishes.  If anyone has some pics make sure you send them over.  

Mondays WOD

Behind the neck Jerk 

1-1-1-1-1-1-1

and then 

7 Rounds of:

10 Wall Balls

10 Pull Ups

Also, last day to sign up for the games if you were thinking about joining in.  We at West Valley will be an available affiliate for Crossfitters' looking to get their workouts judged.  We will have set times throught the week and every Saturday @ 9am set for games workouts.

http://games.crossfit.com/features/guidelines-being-judge-crossfit-games-open

WOD's from this Week!!

My apologies for anybody following at home!  This has been a very busy and eventful week for me.
I will try my best to stay on top of all these blog posts.  It should be a little easier for the next few weeks
considering i will be off my regular job and spending some extra time at the gym!

Mondays Wod
18 Min AMRAP
5 Clean and Jerks 135/85
10 Pull Ups
15 Wall Balls 20/15

Tuesdays WOD
10 rounds of:
100 M sprint
90 seconds rest

Wednesdays WOD
10,9,8,7,6,5,4,3,2,1 of
Deadlifts  185/115#
Burpees

Thursdays WOD

Death by Pull Ups

This WOD is completed by doing one pull up the first minute, two the second minute, three the third minute,
until you can no longer continue completing the number of reps within that minute.

Friday
open gym

Back from Vacation!

Tuesdays Workout:  3 rounds of 400m run, 15 squat snatches 75/55#, 9 HSPU's

Wednesday we went for a little Tabata mash up.  For anyone who doesn't know what Tabata is, it's 20 seconds of work and 10 seconds rest for 8 intervals per exercise.  We did four exercises including, wall balls, kettlebell swings, flutter kicks, and push ups.  This was a solid little workout and you could tell by the end of the workout everyone was pretty spent.  I think the Ladies (Alison and Kristina) pulled the highest scores of the day.  Nice work!!

Catch Up Time!!!

That was one of the hardest weeks we've had in awhile!  We did benchmark W.O.D. "Angie" last Tuesday and it just about wrecked us all...lol  Really though, it took some of us a few days to recover from this one.  We had a nice squat and sprint workout on Wednesday with another benchmark WOD "Annie" on Thursday. There was no rest for the weary with "Kelly" on Friday.  Needless to say, it was a physically taxing week.

Lately, it has been getting extremely competitive @ WVCF, and its just adding to all the fun.  Times are
getting faster and the gap between finishers are getting narrower.  Keep it up guys and gals and check the leaderboard for all the recent WODs.

Here are a couple of the Wods from last week.
Tuesday:                     Wednesday:                        
"Angie"                        Back Squat  5,5,3,3,3
100 Pull Ups               Take 50% of last rep and
100 Push Ups             do 5 rounds of:
100 Sit Ups                12 back squats and a
100 Squats                 200 m shuttle run @ 50m
                                   increments.

Thursday:                 Friday:
"Annie"                    "Kelly"
50-40-30-20-10     400m run
Double Unders        30 box jumps  24"
Sit Ups                    30 wll balls 20#

Saturday:
OPEN GYM

Busy Week!

First of all, I want to welcome all the new folks in the gym.  So here i go.  It has been our pleasure to train with, Ryan, Santino, Jessica H and Jessica C..lol, Matt, Kristina, Jeromie, DeeDee, Beca, Mirna, and Samuel and we hope you guys will continue to kill it!!

I'm extremely excited to see West Valley headed in the right direction.  We are coming off our busiest week since we've been open and it was an absolute blast. The camaraderie was at an all time high and people are just absolutely killing some of these WODS(relatively).  The most impressive part of this month has been the intensity in which all of our new folks have been bringing day in and day out.  I think we had a couple of folks hit 5 days straight this week.  Not to mention, these were not easy WODS to tackle.  

Also, special shot out to some of our regulars who have been consistently killing these WODs.

I could write a 2 page blog listing all the great things you guys are doing in the gym but what for,

we all see it day in and day out.  Which is probably my favorite part of running a smaller, tight knit, affiliate!  

Tuesdays WOD

20 Min AMRAP of:

5 HSPU

10 Toes through rings

20 Med Ball Cleans 20/16#

Scale as needed

Wednesday WOD

5K

Thursdays WOD 

"Wittman"

7 Rounds of:

15 KB Swings

15 Cleans 95/65

15 Box Jumps 24"

This Dude is awesome!!http://www.youtube.com/watch?v=gOA5RbAQWA8&feature=related

That sweet little lady "KAREN"

We've been having some great turn outs in the evening class and Monday 

was no different!  First, we got rolling with some push press and push jerk.

Then, we jumped into the WOD which was "Karen", 150 Wall ball

shots for time with a 20# ball for the guys and a #15 for the girls.  Pr's were

being SHATTERED!!!  People were killing their times by minutes!  We had 

our gym record set by Matt who got into the 6's basically doing his first wall

ball workout ever.Awesome effort man. 

It has really become a fun and competitive group to workout with.  I say give

us a few more months and we will have some absolute beasts coming out of 

this gym. You guys come ready to rock every day and the intensity in the class 

has shown.

Saturday Open Gym 8:00-10:00am

Saturdays WOD: "Grace" 30 Clean and Jerks for time @ 135/95# then 50 Burpees and 50 Pull ups in any order.

We are now offering an open gym opportunity Saturday mornings 8-10am.  Keep in mind there will still be a 8am class in the gym and they will have first priority over the equipment.(I doubt there will ever be a conflict as we are all pretty easy going.)  A few had asked about time to work on other skills/ strengths outside the 

everyday classes so this will be a great opportunity for those.  I am also working on another time to open the gym as well.  Any input from you guys would be great!  Maybe after the early class 7:30-9:00am??  Before the 10:00am class??  After one of the night classes??  Let me know what works?

Emma and Rj hitting some overhead squats!

The weekend is here!

The main site called for five triples of Snatch balances.  As if our legs needed to take on more of a pounding.

We did high rep thrusters on Tuesday, max overhead squats on Wednesday, "Griff"(which is running forward and backwards) yesterday.  Needless to say, we're sore.  So taking on these snatch balances was going to be a challenge.  Good job to everyone!  Tomorrow's workout looks like we'll get a break!!  100 Burpee pull ups for time. (I'm being sarcastic if you didnt get that.)

The groundhog saw his shadow!!

Now I was hesitant to program this workout following heavy thrusters and pull ups, but i knew you guys would come ready regardless.  First, we put a small met-con together to get the blood pumping.  Then we spent some time getting our shoulders nice and loose before we got into the overhead squats.
Congrats to Andres who put up a new PR on the OHS today.  That's an even more impressive feat considering he told me he's down even more weight keeping strict to his Paleo Diet.  Nice work, man!

Wednesdays WOD
Overhead Squat
1-1-1-1-1-1-1

You'll also noticed we've done some work in the gym with all the platforms now lined up.  It's cleared up a

lot room and gives a much cleaner look.  If you've missed us for awhile, its time to come check out the new and improved WVCF!!..lol  No really, its time to come back. The groundhog saw his shadow and spring will be here soon with Summer following shortly!  Time to get that beach bod in full effect!

We've had some fantastic workouts the last few days.  Monday, we really did a number on our hamstrings, with the HEAVY deadlifts followed by the 400m runs.  Just about everyone who did the workout came back a little sore Tuesday.

Mondays WOD

21 Deadlifts 225/155#

400m run

18 Deadlifts 225/155#

400m run

15 Deadlifts 225/155#

400m run

12 Deadlifts 225/155#

400m run

Tuesday got a bit interesting as we had a huge evening class and the workout called for different weights on every set of thrusters.  We split into partners and had two heats.  One would start the workout and the other would switch the weights.  It ended up working beautifully and it was a solid workout.  I'm sure this just added to the 

consensus soreness throughout the gym.  

Tuesdays WOD

15 Thrusters 95/65#

15 Pull ups

21 Thrusters 65/45#

21 Pull ups

36 Thrusters 45/35#

36 Pull ups

Consistency and commitment pay off!!

I feel very lucky having the opportunity to train with the West Valley crew.  I have seen huge improvements in everyones physical capabilities and appearances.  We have all gotten stronger, quicker, and in general FITTER!!  That's what commitment and consistency will get you.  Day in and day out our members show up and give 100%.  As with anything in life, hard work pays off and i just wanted to take a minute to say what a fantastic job EVERYONE has been doing with staying committed and consistent.

We've had some new faces in the gym lately, so welcome and i hope you'll stick around for awhile and
join in on the party. Like I've been saying, commit to West Valley and we'll commit to offering you the best possible experience we can at the gym.

Saturdays WOD was good one:
50 Box Jumps at 20"
5 Rope climbs 15'
50 K.B.swings 53/35#
50 Situps
50 Hang power cleans 75/45
800M Run
50 Back Extensions

Scale as needed.

Super Set part 2

Luke 11:9-10 it reads.. "So I say to you, ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened".

Indeed these past few days we have been moderately tough on you and we congratulate you on your efforts to succeed. Thrown through the fire pit and you have reached a turning point. Offer yourself a pat to the back, or wait till the end of the line. We still have a few more days in store, do not hang your heads or hats, for there is still work to be done.

Mondays workout, was an awesome turnout. Everyone participated and did exceptionally well, and for which we are proud. And with that said, I have developed a part two to the Super Set Me series. Combined 3 rounds of 20 meters of tire flips and barbell overhead lunges, 10 dead lifts and 10 handstand pushups, 10 push press and 10 sumo dead lift high pulls, 10 double unders and sit ups, all-the-while finishing with the dramatic 10 burpees and ball slams.

Again, Ive seen major improvements in everybody efforts lately. I may not say it much, but i am super proud of all of you for your continued effort to succeed. Laughing in the face of "Death before DNF". Lastly, Id say rest for Friday, but nope.. take a warm bath with about a cup to a cup and half of "Epsom Salt" (found at most grocery stores) soak for about 12-17 minutes, self massage your legs .. Top, bottom, inside, outside, work down into the calf, so on and so forth. I look forward to seeing every ones bright and perky faces tomorrow and Friday!!

Slacker

Im reposting this from our trainer RJ's blog who will soon be a part of this blog.  This was his blog about the morning class from Monday.  It looked as if the workout in todays morning class was just as challenging.  Good job morning class, you guys are on fire!!

Ok so ive been a slacker. I apoligize for that. then again, arent we all when it comes to something different in our own lives? Im not saying that you are by anymeans, but leaving something out, or choosing not to do something, either cause we dislike it or simply cause we do not want to, would claim us to be a slacker.

While growing up, as most people, thru the traditional sports programs have left me access to an open globo gym style to gain strengh and knowledge of pushing, pulling, opening the hip as well as movements of closing the hips. Simply what we crossfitters do on a daily basis. Yesterday, I challenged the group with doing such movements in an exhausting duo of exercises, that challenged the pushing, pulling, opening and closing the hip. Great Job to all those who completed the exercises.

Completing the uneasy task of the "Superset Me" workout, was just that, uneasy. Combining the exercises bench press and GHD situps, back squats and double unders with a jump rope, kettlebell swings and pullups, wallballs and modified rope climbs, and finishing the group tasking together ballslams and hand release pushups. all combined for 3 rounds of each duo, unable to pass the person infront of you, i believe gave the nip in the butt to encourage those infront of those who were ready to move forward. Again, great job to those who participated yeterday, and i encourage you all to return for tomorrows workout. :)

Monday WOD

Mondays WOD: 3 rounds of 9 pull ups, 30 wall balls, 12 Handstand push ups, and 15 power cleans @135#. It was a good one!!  The main site called for Muscle ups on this one so we substituted pull ups and added dip work into the warm ups.  Im making a bold prediction and saying Bryan and Rob will land a muscle up in the near future.  Keep  working  on those guys!  

Remember, we will be starting our Paleo Challenge next Monday so get weighed in ASAP come next week.

Also,  West Valley Ski Trip is next Saturday the 22nd.  Some of us are meeting at the gym @ 6:30am and taking off from there.  It should be a lot of fun and everyone is invited!!!  The more the merrier.